Coffee With Dr. Kashey

So you’re familiar with the notion of constructive eating—what’s next? In this episode, Dr. Kashey goes over how to put together meals, logistical versus nutritive balance, and the importance of how you eat (and how donuts can actually be a legit part of your constructive eating hierarchy).

Dr. Kashey believes that utilizing structured patterns for when to eat your meals is a surefire way to combat overeating and unnecessary craving, which is the second most important step in Dr. Kashey’s Hierarchy of Constructive Eating. While this is the proper path to growing your eating competence, Dr. Kashey acknowledges that sticking to this concept by the book is likely to be difficult in practice, especially with concepts like The Paycheck Phenomenon robbing us of our ability to govern our mealtimes. With this understanding in mind, Dr. Kashey introduces an easy-to-follow, natural, and even automatic method to get your mind on board with nutrient timing and proper meal patterns: the Milestone Method of Meal Planning. Through this method, Dr. Kashey reminds us that incorporating new eating habits and patterns into our lives doesn’t have to be a process that is “out of the way”-- it can be intertwined with our own routines, creating that positive feedback loop we all need to master the management of our own nutrition.

“Consistency is key.” We read those words on bumper stickers and on motivational posters in our office cubicles. But consistency is an outcome, not a way to achieve a goal. In this episode, Dr. Kashey explains how this trite expression is actually damaging our ability to improve ourselves, and how persistent action is truly the key to solving problems we’ve been stuck with for a long time.

What does it mean to be a constructive eater? Do calorie calculators and metabolic wards actually help you determine the right number of calories for your body? In this episode, Dr. Trevor Kashey discusses his method for helping people learn what enough food feels like for them on their way to developing permission, discipline, resilience building, and competence.

In this episode, Dr. Kashey addresses the most common questions he receives, such as “What’s the best way to start a diet? How do I lose weight? What do I eat?” The world of dieting can feel overwhelming and full of conflicting information, but the good Dr. Kashey and his “Hierarchy Of Constructive Eating” are here to help. By sharing some important fundamentals such as eating enough food, creating structured eating patterns, and incorporating a variety of different foods, one can become a competent eater. There’s no need to restrict your favorite foods from your diet in order to reach desired health and fitness goals. You’ve made it this far; give credit where it’s due!

While we technically could “eat better,” Dr. Kashey wants to give credit where it’s due - to you! If you have made it this far, then you’re doing well. Since most of us have a good idea of what to eat, Dr. Kashey instead discusses how to eat in this episode. Rather than impulsive, chaotic, rebellious, and otherwise amateur eating, he teaches us how to eat like a pro: with permission, discipline, and competence. The more permission we give ourselves to say “yes” to the mind and body working together, the more we are able to be competent with our eating. Dr. Kashey reviews two keys to learning and growing: preventing deficiencies and establishing security in your essential requirements to survive, and taking the rest of your available resources to develop beyond those essential requirements to survive.

Restraint versus discipline. What’s the difference? Dr. Kashey explains restraint as the mind and body working against each other, while discipline is the mind and body working with each other. Restraining what you eat requires a lot of focus on exactly what to eat, but takes away the joy of actually enjoying your food. Prolonged restraint can also cause a person to be chaotic in their actions, which shows a discrepancy between values and behaviors. Rather than being too restrictive with our eating habits, Dr. Kashey instead explores the benefits of disciplined eating, which gives us the freedom to enjoy our food. Listen to Ep 62. ‘Dr. Kashey Comparison: Restrained Eating Vs Disciplined Eating’ Now. Hosted by Dr. Trevor Kashey

In a continuation of Dr. Kashey’s series on “how and why the brain is wired to be lazy, oversimplify, and what you can do about it,” he now discusses the subject of outcome bias. Outcome bias is when someone judges the validity of a decision or person based on the outcome rather than judging the validity of the decision itself and the reason, logic, and evidence on which the decision was based. This unfortunately can lead to an unfair opinion of a person. Dr. Kashey believes we deserve more respect than that. In this episode, Dr. Kashey will give us the tools we need to properly analyze outcome bias and rid ourselves of it. Listen to Ep 61. ‘Outcome Bias- You Make Sense Of The Past Instead Of Learning From It (BEEFY)’ Now. Hosted by Dr. Trevor Kashey

Are you struggling with productivity? Unable to focus? Have you been trying to solve the problem with block schedules and task lists? Dr. Trevor Kashey details the error in this thinking and delves into the reasons behind our attention deficit and underperformance. Join him as he helps you disrupt the loop of stimulation and boredom and allocate your attention. Listen to Ep 60. ‘Dr. Kashey’s Fix For Your Attention-Deficit From Wasted Processing Power (Remastered!)’ Now. Hosted by Dr. Trevor Kashey

Dr. Kashey believes that mentorship is the most collaborative platonic relationship you will ever have. A mentor doesn’t only teach you what to think, but also how to think and why you are thinking it. Studies show that when the mentor/protege relationship clicks, the protege has 200% to 400% greater levels of achievement. Through modeling, collaborating, and providing consistent feedback, a mentor plays a very important role in an individual’s life. While they are an experienced veteran in the field, they still maintain a close personal relationship with their protege and use everything they’ve learned to develop their protege as a person. The combination of knowledge via books and knowledge from experience creates something special that can be passed on. Listen to Ep 59. ‘Dr. Kashey Confession: The Best Education Is Real World Experience (This Specific Way)’ Now. Hosted by Dr. Trevor Kashey

“What doesn’t kill you makes you stronger!” Dr. Kashey closely scrutinizes this phrase and observes how it affects people. The damaging, perfectionistic standards that this romanticized saying sets can lead to someone feeling guilt and shame. While challenging experiences do strengthen our resilience response, it wouldn’t make sense to invite pain, inconvenience, and other unnecessary challenges into our lives just for the sake of getting “stronger.” Self-efficacy is strengthened by choosing to confront challenges rather than being forced to face challenges. The end result of tough experiences or events in our lives should lead to healthy recovery and a good attitude, not an endless depleted state of mind and body. Listen to Ep 58. ‘Dr. Kashey Nerd Rage: “WhAt DoEsNt KiLl YoU MaKeS YoU StRoNgEr” (Heavy)’ Now. Hosted by Dr. Trevor Kashey

Dr. Kashey believes that acting assertively is essential for getting what you need while maintaining a synchronous relationship with your environment and the people in it. Feeling guilty or selfish for needing something and being worried about another person’s response are the major roadblocks to being assertive. Dr. Kashey addresses both of these roadblocks and shares a step-by-step process on how to turn your wishbone into a backbone. Self-respect, accepting mistakes, separating need and want, understanding that others think and feel differently, and sticking up for yourself are all things we can do to practice assertiveness. Dr. Kashey reminds us that it’s never necessary to feel “bad” for getting what you need. Listen to Ep 57. ‘Dr. Kashey’s Fix For Getting More Of What You Need, In ANY Situation, By Acting Assertively (When And How)’ Now. Hosted by Dr. Trevor Kashey

Dr. Kashey understands that decision-making can be an intense endeavor. To make it easier on us, he shares the top three traps and how not to fall for them. There should be a balance between risk and reward; Dr. Kashey will warn against the harm of leaning too far in either direction. Being afraid of making the wrong decision will inhibit a person’s ability to effectively weigh the pros and cons. Dr. Kashey believes that wrongness is crucial to learning and changing. In reality, the only way to be sure is to analyze it after it has been made. Self-respect should not be abandoned even if it turns out that the best decision was not made; a single decision does not define a person. Listen to Ep 56. ‘Dr. Kashey’s Fix For 3 (Huge) Decision-Traps (How To Beat Them)’ Now. Hosted by Dr. Trevor Kashey

Dr. Kashey deconstructs resilience. Upon studying someone displaying resilience through a tough situation, you may wonder if they were born that way or if it is a learned skill. Good news for everyone – resilience can be taught, practiced, and therefore strengthened! Anything from everyday common inconveniences to real-world traumatic experiences will require a person’s resilience to make it through. Depending on the circumstances, the amount of resilience a person has can differ. While an individual can exhibit a lot of resilience in one area of life, that same person can also feel particularly weak and less than resilient in other areas of life. Dr. Kashey advises us to separate ourselves and others from thoughts, beliefs, and actions in order to objectively conquer our goals. He also provides a list of 10 things you can do today to build up your resilience. Listen to Ep 55. ‘Dr. Kashey Takes YOU from Delicate To Resilience With 10 Things To Do TODAY’ Now. Hosted by Dr. Trevor Kashey

In this episode, Dr. Kashey will share the woes of being flattened by a bully versus the joy of being uplifted by a wise mentor. While both parties offer criticism, the way in which it is delivered determines how we feel and receive the criticism. Dr. Kashey has wisdom to share concerning how to control feelings, in order to decipher what is helpful and constructive versus what can be tossed to the side as nonsense. After all, every piece of criticism has a tinge of truth to it, even if only a tiny bit. Following Dr. Kashey’s “6 steps to fabulous feedback” is a sure way to effectively give and receive criticism. Listen to Ep 54. ‘Dr. Kashey’s Fix For Giving And Receiving Criticism (Why And How)’ Now. Hosted by Dr. Trevor Kashey

Dr. Kashey speaks to desk jockeys or anyone else that has a typical 9-5 workday. Although it can seem like work takes up the entire day, Dr. Kashey proposes that there is still a whole other day’s worth of time after work. This time should be filled with meaningful hobbies and other skill-building activities that enrich your life. In turn, your job productivity and workplace satisfaction will increase. After a long day at work, spending time in front of a screen in the name of “relaxation” can be enticing, whether it be scrolling through social media, falling for various click-bait strategies, or watching TV. Dr. Kashey challenges us to instead fill that time with purposeful, passion-driven activities. Listen to Ep 53. ‘Your Leisure Time Creates An Attention-Deficit! (Play With Yourself This Way, Instead)’ Now. Hosted by Dr. Trevor Kashey

Procrastination: the 3-headed monster. Anxiety, boredom, and rebellion are the three main causes of procrastination, according to Dr. Kashey. He explains that there are many different types of “procrastinalities,” such as perfectionists, grand architects, worrywarts, contrarians, doormats, and others. Each procrastinality type has at least this one thing in common: they can find a way to justify putting off a task until tomorrow. But alas, tomorrow is always tomorrow. Dr. Kashey reminds us that we should treat ourselves better than constantly breaking promises to our future selves via procrastination. Listen to Ep 52. ‘Dr. Kashey’s Fantastic Procrastinators and Where To Find Them (Spicy)’ Now. Hosted by Dr. Trevor Kashey

Coffee With Dr. Kashey Ep #51: Finding Time Management Solutions Play Episode Pause Episode Mute/Unmute Episode Rewind 10 Seconds 1x Fast Forward 30 seconds 00:00 / 00:13:08 Subscribe Share Apple Podcasts RSS Spotify Stitcher RSS Feed Share

Dr. Kashey revisits his definition of violence: “using brain force to influence change,” and his definition of brain force, which is “focus times intervention times persistence.” Focusing on the persistence part of the equation, Dr. Kashey goes into depth about persistence and why it’s important. Persistence is the length of continuous effort – keeping at it, continuing on, working through roadblocks, assessing and addressing self-sabotage, escaping and avoiding traps, and various other real-life distractions. It is vital for health and fitness goals, but sometimes it can be hard to persist due to getting thrown off course, choosing rebellion, or not knowing how to leverage persistence. Dr. Kashey is ready to help anyone looking for advice on how to persist. Listen to Ep 50. ‘(Dr. Kashey’s Fix For Failing To Persist (And 5 Traps To Look For)’ Now. Hosted by Dr. Trevor Kashey

When problems arise, it can be easy to create even more problems rather than solutions. Dr. Kashey understands what it’s like to get stuck in a rut of problems, and has plenty of advice to give concerning increasing self-efficacy and confidence in order to get yourself out of the rut. He goes into detail on practical problems versus thinking problems and how each type of problem deserves a different approach. He reminds us that setting ridiculously high standards and expectations for ourselves can discourage us when we are unable to meet them. However, this does not mean that we should keep our expectations low in order to avoid disappointment. Listen to Ep 49. ‘Dr. Kashey’s Fix: Why You Have A Problem For Every Solution, And What You Can Do About It, Even If You’ve Been Stuck In A Rut Forever. (GNARLY)’ Now. Hosted by Dr. Trevor Kashey

A dash of Dr. Kashey’s violence may be what you need to reach your goals. In this episode, Dr. Kashey describes violence as a force to influence change, with force being cognitive. Instead of putting off commitments or goals with if’s, and’s, or but’s, we need to exercise our brainpower in order to influence the effective change necessary to reach our goals. He coaches us to define our problems, intervene with proper methods, tactics, and tools to solve those problems and stay persistent with continuous effort. Persistence is especially important since reaching goals and solving problems is a 24 hours a day, 7 days a week, and 365 days a year endeavor. Listen to Ep 48. ‘(Dr. Kashey’s) Violence Is The Answer (Defined)’ Now. Hosted by Dr. Trevor Kashey

Dr. Kashey shares helpful tricks and tips for making healthy choices when going out to eat. Restaurants are stimulating environments; the commotion, smell of food, company, and other factors all have an impact on deciding what to order. It can be easy to let the distractions cause you to order a meal that is less than ideal for your nutrition goals – unless you’re prepared! “Dr. Kashey’s eating out success system of science” is a 5-point plan that will help you enjoy going out to eat without stressing about making good food choices. Everyone deserves the pleasure of eating at a restaurant with friends and family, and individuals on a nutrition plan are no exception! Listen to Ep 47. ‘Dr. Kashey’s Fix For When You Make Exceptions Every Time You Go Out (5 points!)’ Now. Hosted by Dr. Trevor Kashey

In this episode, Dr. Kashey scrutinizes the phrase “sitting is the new smoking.” While it is true that prolonged sitting is detrimental to overall health, this does not mean that sitting should be avoided altogether. It makes sense to sit when physically exhausted; but when mentally exhausted, studies show that people are more likely to stand up and/or fidget. Dr. Kashey encourages us to shift our minds from wondering “How to sit less often” to asking ourselves “Why am I sitting so often?” Nowadays, more and more people are aware of the fact that standing and moving should be a priority. Thankfully, there are many ways to increase the opportunity to replace sitting with standing and movement. Listen to Ep 46. ‘A Breakthrough In The Science Of Sitting! (For Real)’ Now. Hosted by Dr. Trevor Kashey

When it comes time to make a big decision, it can be tempting to wait a while before choosing in an attempt to make a better decision or avoid being impulsive. However, Dr. Kashey points out that waiting to make a decision doesn’t always result in a better decision. In reality, the longer you wait to make a decision, the more likely you’ll settle for something you were avoiding in the first place. If you need help putting your energy into engineering the outcome instead of stressing about the decision, the good Dr. Kashey has your back! Listen to Ep 45. ‘Decide now? Or Wait For Something Better?’ Now. Hosted by Dr. Trevor Kashey

Do you live with a stubborn mule? Is it hard to get along with people in your household, or do you just struggle with confrontation in general? Can’t tell if you’re a pushover or the other person is just stubborn, or are you the stubborn mule? Here are 5 steps on how to properly compromise, communicate, and implement changes. Listen to Ep 44. ‘How To Live With Stubborn Mules Even If They Resist Change [5 Keys]’ Now. Hosted by Dr. Trevor Kashey

Do you prefer exercising in the morning or the evening? Do you wonder if one is better than the other? In this episode, Dr. Kashey talks about how exercising at different times of day affects appetite as well as food choices. While there is no magic involved, exercising in the morning vs. evening does yield varying results depending on an individual’s lifestyle and training preferences. If you need help choosing the best exercise schedule for you, Dr. Kashey is here to weigh in! Listen to Ep 43. ‘Dr. Kashey’s Fix For When you Revert To Old Habits With People That Know The Old You’ Now. Hosted by Dr. Trevor Kashey

During times of extreme emotional stress, what do you turn to? Dr. Kashey understands that it can be tempting to choose comforting habits that don’t ultimately help you in the long run. He helps us discern the difference between “If I take care of myself then I feel better” vs. “If I feel better then I’m taking care of myself.” The good Dr. Kashey is here to set you up for success when you hit those times of extreme emotional stress. Listen to Ep 42. ‘Dr. Kashey’s Fix For Feeling Guilty When You Want To Comfort Yourself (Hint: You Can! THIS way)’ Now. Hosted by Dr. Trevor Kashey

In this episode, Dr. Kashey scrutinizes popular nutrition tips, tricks, and hacks such as “chew slower in order to eat less food!” Does this advice really help people make better food choices? Or does it only make meals more miserable? The good Dr. Kashey firmly believes in enjoying his meals, and he wants you to enjoy your meals as well. As it turns out, the more enjoyable the food, the more efficacy you have to make good food choices. Roll the intro. Listen to Ep 41. ‘Dr. Kashey Nerd Rage: “ChEw YoUr FoOd 60 TiMeS” And other “Diet Hacks”’ Now. Hosted by Dr. Trevor Kashey

Dr. Kashey looks at Dutch research on health decision-making. They asked some subjects to consider short versus long-term decision-making processes, specifically with regard to their health. These researchers called it the “Mental Simulation Model of Decision Making” and they looked at two experimental groups. Essentially every time we eat, we’ve made a series of decisions on what to eat and how it will make us feel. But if we came in with health at the forefront of our decision-making, as opposed to pleasure, we would choose more wisely. Listen to Ep 40. ‘Dutch Researchers Teach You How To “Think Twice And Eat Once” ’ Now. Hosted by Dr. Trevor Kashey

Are you thinking about sending in your genes to a genetic testing company for “personalized” medical information? Think again. Don’t fall victim to this clever marketing scheme. In today’s episode, we unpack the danger of “good” and “bad” test results. Join Dr. Trevor Kashey as he unpacks how genetic test results create an iatrogenic condition that changes the way you think, feel, & act. Listen to Ep 39. ‘Dr. Kashey’s Nerd Rage: GeNeTiC TeStInG’ Now. Hosted by Dr. Trevor Kashey

How does eating change when the same food is described in different ways? In this episode, the good Dr. Kashey picks apart the interesting science behind how labeling food as a snack versus a meal changes the way we think about food as well as impacts how much we eat. As always, Dr. Kashey touches on the value of self-awareness and positivity regarding the way we think about food, and reminds us that the biggest problems we have are within our capabilities and power to solve. If you need help replacing snacks with satisfying meals designed for your unique needs, Dr. Kashey is here for you. Listen to Ep 38. ‘Snacks vs Meals: How Labels and Locations Affect YOU – Fun UK Study’ Now. Hosted by Dr. Trevor Kashey

In today’s podcast episode Dr. Kashey looks at how we need to have a strong connection between our knowledge and our actions when it comes to weight loss and maintaining a healthy lifestyle. Knowing how and why we behave as we do will give us an advantage, as it leads to self-autonomy and monitoring. This in turn leads to our automation of positive behavior development. Listen to Ep 37. ‘Oxford Scientists Figure Out Method To Strengthen YOUR Connection Between Knowledge And Action’ Now. Hosted by Dr. Trevor Kashey

Have you ever been bullied? Or been too harsh with yourself? The sad truth is that you’ve probably experienced one (or both) of these things. It can be hard to understand why people act this way, or what to do when it happens. Fortunately we’ve got the good Dr. Kashey to explain the root of this kind of behavior, and how to find the key to freedom! Tune in as he takes a serious look at the perils of all-or-nothing thinking, and how we can save ourselves years or even decades of pain and struggle. Listen to Ep 36. ‘Dr. Kashey’s Fix: All-Or-Nothing (emotional)’ Now. Hosted by Dr. Trevor Kashey

The views from the top of the Great Wall of China are pretty spectacular. But what if you were a soldier who had to scale it? Now that’s a challenge. And that’s how it can feel when you’ve been on top of your plans, making some great progress – but then you mess up and are thrown off your groove! Will you ever be able to get back on track? Yes! The good Dr. Kashey has got your back with some valuable insight, and a simple three-step solution to help you get back on track sooner than you’d think was possible! Listen to Ep 35 ‘Dr. Kashey’s Fix For When Getting Back On Track Feels Impossible’ Now Hosted Dr. Trevor Kashey

An “eye for an eye” sounds fair – but what about “an eye for an arm, and a leg, and an eye?” Believe it or not, we actually do this to ourselves sometimes! Like if you’ve ever goofed, and then instead of making a small correction you’ve done extra to “make up” for that mistake. This kind of overcompensation is actually pretty common, especially for high-performing people! But don’t worry, because the good doctor has the fix so that instead of punishing yourself for making mistakes, you can take steps toward mastering them! Listen to Ep 34. ‘Dr. Kashey’s Fix For When You (Over) Compensate After You Goof!’ Now. Hosted by Dr. Trevor Kashey

Dr. Kashey walks us through the ways we reinforce our self-sabotaging behaviors through negative reinforcement and operant conditioning. He shares the 3-step path to get back on track when we’ve veered from our plan. Grab your coffee and a notepad; you won’t want to miss this! Listen to Ep 33. ‘Dr. Kashey’s Fix For when you BLOW IT and you may as well keep going…’ Now. Hosted by Dr. Trevor Kashey

Dr. Kashey explains that many of his clients expect perfection from themselves and beat themselves up over goofs in their lives. The goofs can be in any area of life. Extreme high performers are the worst at beating themselves up over mistakes made, creating a feedback loop of self-sabotaging behavior. Listen to Ep 31. ‘Dr. Kashey’s Fix For When You’re Beating Yourself Up! ‘ Now. Hosted by Dr. Trevor Kashey

Do you hate setting goals? The secret is out: so does Dr. Kashey! It’s because while the goal format may work wonders in a bureaucracy, it is not the best framework to use in a self-help setting. Listen along as the good doctor takes a deep dive into the nature and background of goal setting, and shares the tools that can help you make real progress toward where you want to be! Listen to Ep 31. ‘Dr. Kashey’s Confession: I Hate Goals. There, I Said it. (Try This ONE thing instead) Now. Hosted by Dr. Trevor Kashey

How many of us have seen someone on TV crying about a breakup over a tub of ice cream? Or done something similar ourselves? Many people eat this way because they want to feel better, but believe it or not, bingeing actually makes negative moods last longer. The good news is that consuming food based on mood is actually a learned behavior! Join Dr. Kashey for the second part of his food cravings rant to find out what you can do to put an end to those hard cravings that lead to bingeing behavior. Listen to Ep 30. ‘Dr. Kashey’s Soft Science Behind Hard Cravings (Might be triggering) – Part 2’ Now. Hosted by Dr. Trevor Kashey

“Soft science” doesn’t mean the study of mattresses and marshmallows! It’s science that is based on interpersonal interactions instead of lab research. In this episode, the good doctor has read over fifty sources on food cravings and has some interesting facts to share. Like why chocolate is the single most craved food around the world... and why dieting can actually make you gain weight instead of losing it! Join Dr. Kashey in a deep dive into the nature of food cravings for more fascinating finds.

What do car rentals have to do with your brain? The answer is chaos. About ninety percent of renters had a stress response when asked what type of car insurance they wanted. But here’s the secret – insurance isn’t even required! By creating a chaotic environment like this, companies, other people, and the media can try to profit off of forced decision-making. So how can you keep stress from robbing you of your ability to make level-headed decisions? Dr. Kashey has some insight to share on the subject. His solution may surprise you! Listen to Ep 28. ‘Dr. Kashey’s Fix For Life’s Chaos (Using.. Rental Cars?)’ Now. Hosted by Dr. Trevor Kashey

Have you ever noticed that you revert to old habits around your family? Or maybe you find yourself acting out around an old group of friends? Whether they mean to or not, people who have known you for a long time often fail to recognize that you’ve changed. Instead, they treat you as an outdated version of yourself! This can become a setback and cause you to revert to old habits. But the good Dr. Kashey has a solution! In this episode, learn to stay true to the new you and convert those habits into victories. Listen to Ep 27. ‘Dr. Kashey’s Fix For When you Revert To Old Habits With People That Know The Old You’ Now. Hosted by Dr. Trevor Kashey

Does your family think they can say whatever they want about you, whenever they want? “You know, you wouldn’t be so heavy if you skipped dessert once and a while!” Somehow the people close to us have a way of knowing just what to say to bring us down. The good news is, you don’t have to “grin and bear it” any longer! Dr. Kashey has a four-step plan to help you build resilience to negative input, and change the dynamic of difficult relationships.

Are you indulging in harmless binge habits? You start with just one cookie but it turns into a binge, sound familiar? These cycles of binging create chronic stress that leads to indulgent habits, which lead to more stress. So how can you conquer chronic stressors and those inevitable binges? Find out in this episode with Dr. Trevor Kashey, as he covers how to take care of yourself without letting your stress relievers become a negative binge habit! Listen to Ep 25. ‘Dr. Kashey’s Cure For Night Binges’ Now. Hosted by Dr. Trevor Kashey

Have you ever made a New Year’s resolution only to give it up after a few weeks? Are even the best-intentioned plans and accountability measures not leading to success? Well, Dr. Kashey knows what’s missing. Join him in this episode for an “angry nerd rant” to find out what that missing piece is, and why motivational language actually has the opposite effect! Listen to Ep 24 ‘Dr. Kashey’s Nerd rage: Motivational Quotes’ Now. Hosted by Dr. Trevor Kashey

Did you know it’s possible to tell someone “no” without actually saying “no”? Most people have pre-programmed responses to the word, so avoiding it can actually be highly effective. But people can also sense when you wish you didn’t have to resist. So how can you turn your wishbone into a backbone? Listen as Dr. Kashey gets into the details about how to be firm with pushy people and instead say “yes” to yourself. Listen to Ep 23. ‘Dr. Kashey’s Fix For When You Secretly Hope They Sabotage You’ Now. Hosted by Dr. Trevor Kashey

At a porch party with his neighbors, Dr. Kashey responded to a question with another question: What is selfishness, really? The word has a negative connotation, but is it ever okay to be selfish? In this episode, the good doctor discusses the implications of selfishness. Listen to Ep 22. ‘Dr. Kashey’s Fix For Feeling Guilty When Acting “Selfish” ’ Now. Hosted by Dr. Trevor Kashey

In tough situations, our brains default to quick decision-making (aka cognitive laziness) rather than reason, in order to eliminate stress. But if your brain continues to operate this way when stress is gone, it causes problems! Join Dr. Trevor Kashey to learn how to repurpose this system, foster your intellectual resources, and train your brain to make better decisions every day. Listen to Ep 21. ‘10 Ways Your Brain Is Wired To Be Lazy And Oversimplified’ Now. Hosted by Dr. Trevor Kashey

What happens when you take a self-sabotaging thought and turn it into a headline? “Local man binges, citing discouragement about weight loss” or “Woman despairs at the thought of another balanced meal,” could apply to many. You would never let a clickbait headline change your behavior. In this episode, Dr. Kashey explains how you should respond to self-sabotaging thoughts through his headline metaphor. Listen to Ep 20. ‘Dr. Kashey’s Fix For When You’re Discouraged And Demotivated’ Now. Hosted by Dr. Trevor Kashey

Whether an occasion is marked by a celebration or commiseration, both activate intense feelings that serve as anchors. These anchors determine the behaviors associated with each. Here, Dr. Kashey discusses how to recognize these anchors to evaluate your actions in order to give yourself a chance to default on healthy behaviors, regardless if the marking is a celebration or commiseration. Listen to Ep 19. ‘Dr. Kashey’s Fix For When You’re Doing Stuff Because’ Now. Hosted by Dr. Trevor Kashey